Monday 12th July

FITLAB – CrossFit 3000 – CrossFit

Warm-up (No Measure)

Warm Up
2mins Skipping Practice

*3 Burpees each time you stop*

10x Inchworm Push Ups

10x Spidey Rotations

4min AMRAP of:

5 Good Mornings

5 Shoulder Press

5 Front Squats

100m Run

——————————————

A1: Deadlift (5 x 2 @ 3RM)

A2: Shoulder Press (6 – 6 – 6 – 6 – 6)

Can Sub Z Press as an alternative

B: Metcon (Time)

With a buddy, 8 x 200m Running Relay

(4 x 200m each)

C: Metcon (AMRAP – Rounds and Reps)

Complete AMRAP in 6 mins of:

30 x Double Unders

15 x Wall Ball

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